Lifestyle health tips #2

Whether you like desk job or not, but working in one place and desk job is a part of our life today. Today, a large number of urban working people spend a large part of their day sitting at the table in front of the computer. Not only this, due to this type of lifestyle, the movement of the body is reduced due to which the risk of obesity and other diseases increases. A large number of men and women are forced to go to orthopedic specialists due to backache, neck pain, frozen shoulder and other bone related diseases.

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Sitting in the same position for a long period of time can lead to the possibility of many problems including body aches and repetitive stress injuries of muscles and tissues.

There is a complete list of problems such as neck tightness, shoulder bending, severe pain in the back and waist ranging from frozen shoulder and numbness in the finger, which arise while performing the task. Although it can be difficult for you to get out of your desk every hour by going out for a walk, but you can take some small steps to cope with this type of pressure and to enable your body.

You can prevent such problems to a great extent by making small efforts carefully. For example, always avoid the use of elevators and use stairs.

Here are some easy exercises that can help your body cope with the stress of working on the task for a long time.

Neck exercises

Place both your hands behind your head, then press the head backwards while with your hand press forward. Stay in this position for 10 seconds and repeat 5 to 10 times.
After sitting on the desk for a long time, tilt your head to the left, right from top to bottom and then to both sides. Repeat this exercise several times.
After the end of the day's work, pull your chin backwards and stretch while looking forward, as if you are trying to make it double chin.

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Shoulder exercises

Try to bring both parts of your shoulders closer to the back.
Move your hands upwards and stay in this posture for a few seconds. Slowly raise your arm to the front, back and side.
Turn the shoulder and lower down. Do this several times and leave the muscles tensionless.
Holding the left elbow with the right hand, gently stretch the shoulder. Repeat the reverse order of this. Take the elbow behind your head and pull it to the shoulder. Stay 10 seconds in this situation. Repeat this 5-6 times.

Posture alignment

Keep your chair at such a height where you can sit upright in the most comfortable position and keep the computer screen in line with your eye.
Keep your head straight, do not lean forward.
The depth of the pedestal should be such that there is some space between the upper part of it and the back of your knee, about a handful of space.
If needed, place any support on the upper part of the chair so that you can help to sit upright.
Place the elbow on the armrest holding the pedestal.
Use the keyboard tray to keep the keyboard with you. Avoid sitting on a low-height pedestal.
If your pedestal is too high, then use a footrest or stool. Height of 16 to 21 inches is considered ideal for most people.

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Foot and wrist exercises

Bend forward while sitting on the pedestal. Lower the head and leave the neck relaxed so that you feel a strain on your back. Stay 10 seconds in this situation. Repeat this 5 times.
Stretch the upper body and hold the palms of the fingers in each other. Raise the arm up and straighten the head. Try to lift it towards the ceiling. Do this 5 to 6 times.
Keep the left foot on top of the right foot, then look towards the left shoulder and give a back and hip stretch.
Sit still and rotate the leg upward.
Tighten your fist. After this, open the fingers as much as possible outside. Do this 5 to 6 consecutive times.
During the break, when you are alone, try to punch and kick strongly in the air to free your leg and arm muscles.
Place one palm closer to the other palm and say hello. Invert it and say hello, then feel the stretch in the front of the hand keeping the elbow straight. Do this 5 to 6 times.

Ease backache

Use a rotating chair. Try to bring movement in your lower abdomen by moving from one side to the other in the opposite direction of moving.
To reduce pressure on the neck, take a break from time to time and take a walk in the office.

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